▸ Arms
Lying Close-Grip Bar Curl On High Pulley
BicepsCable
beginner · isolation · strength
A biceps movement in the Bikkel catalog. Load it into a routine and log every working set — weight, reps and rest tracked like an equipment readout.
▸ How to
Own the movement
Step-by-step form cues to get you started. Dial in the exact working weights and rep targets inside the app.
01
Place a flat bench in front of a high pulley or lat pulldown machine.
02
Hold the straight bar attachment using an underhand grip (palms up) that is about shoulder width.
03
Lie on your back with your head over the end of the bench.
04
Now extend your arms straight above your shoulders. Your torso and your arms should make a 90-degree angle and the elbows should be in. This will be your starting position.
05
As you breathe out, curl the bar down in a semicircular motion until it touches your chin. Squeeze the biceps for a second at the top contracted position. Tip: As you execute this motion only the forearms should move. At no time should the upper arms be moving at all. They are to remain perpendicular throughout the movement.
06
Return to starting position slowly.
07
Repeat for the recommended amount of repetitions.